Can we get a flat belly just by running every day, without doing any crunches?

High fiber low fat foods especially all greens and fresh fruits, sprouts , oatmeal etc.

Take high fiber low fat diet. Drink lot of water everyday. Take small and frequent meals at regular intervals of 2-3 hrs. Avoid outside food. Ask me directly for customized diet plan for you. 

It sounds like you're experiencing a combination of respiratory and urinary symptoms, which could be related to a variety of conditions. The feeling of something being stuck in your nasal passage, along with thick cough, suggests that you may be dealing with a chronic nasal or sinus issue, such as s....